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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
When your body needs protection, your immune system is your shield. Immunity-boosting foods are natural powerhouses that help your body fight infections and stay strong.
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From flu to fatigue, a strong immune system defends you daily. It's your body's first line of defence, and nutrition plays a key role in keeping it active and alert.
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Oranges, lemons, amla, and guava are good sources of Vitamin C, which helps produce white blood cells that fight off germs. Include these in your daily diet for a natural immunity boost.
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Like Pumpkin seeds, lentils, and cashews, zinc is essential for immune cell development and reduces inflammation. So snack smart with zinc-rich options.
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Tulsi, giloy, and ashwagandha are ancient herbs known to balance immunity and reduce stress, and they act as silent immunity killers.
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Yogurt, kefir, and fermented rice water are good for gut health, which will help build stronger immunity. Probiotics fuel your gut microbiome, the core of your immune strength.
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Just one clove a day can make a difference as it contains allicin, a compound with powerful antiviral and antibacterial effects.
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Turmeric, black pepper, and ginger are everyday spices with anti-inflammatory and antioxidant benefits. So, boost flavour along with immunity in one go.
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Coconut water, herbal teas, and plain warm water are good options for staying hydrated as they keep your immune cells active and help flush out toxins naturally.
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Immunity isn't built in a day, it's a daily habit. So focus on nutrient-dense foods, herbs, hydration, and mindful living to stay resilient, naturally.
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